We’ve all heard the saying, “An ounce of prevention is worth a pound of cure.” Those words ring truer than ever regarding reducing women’s risk of cancer recurrence. This is especially pertinent because a woman’s journey through cancer diagnosis, treatment, and recovery is physically demanding. Not to mention emotionally and mentally draining.
Exercise becomes more than just an outlet for stress or a route to physical fitness. It is a lifeline, a way to regain control and ownership of one’s body. Especially after the trauma the body went through. This powerful act of self-care can go a long way in contributing to long-term recovery and well-being. So, let’s dive into why exercise is crucial in this journey.
Exercise: Not Just an Afterthought
We often consider exercise a tool to shed extra pounds or keep our hearts healthy. But did you know that exercise can significantly reduce the risk of cancer recurrence? Studies have shown that women who engage in regular physical activity have a lower chance of their cancer returning than those who are less active.
For instance, a 2018 study published in the “Cancer Epidemiology, Biomarkers & Prevention” journal discovered that breast cancer survivors who exercised regularly had a 40% lower risk of recurrence. That’s an astounding number!
The Science Behind Exercise and Cancer Risk Reduction
So, what makes exercise such a powerful tool in this context? First, exercise helps regulate hormones like estrogen, which can contribute to certain types of cancer. It also helps control insulin levels and enhance the function of T cells, the body’s natural cancer-fighting warriors.
Additionally, exercise can help manage side effects like fatigue, improving overall quality of life. A study in the “International Journal of Nursing Practice” showed that exercise effectively reduced fatigue in women undergoing radiation and/or chemotherapy for breast cancer.
Let’s delve deeper into how exercise helps reduce the risk of cancer recurrence, particularly for women. Beyond regulating hormones and controlling insulin levels, exercise has a multifaceted impact on the body that can directly and indirectly contribute to reducing the risk of cancer, making an unwelcome return.

Inflammation Control
Chronic inflammation is often linked with a higher risk of cancer recurrence. Exercise is known to reduce levels of inflammation in the body by releasing anti-inflammatory compounds. A recent study in the journal “Brain, Behavior, and Immunity” showed that regular exercise can lead to long-term anti-inflammatory effects, creating a bodily environment that’s less conducive to cancer growth.
Immunity Boost
Exercise has been shown to boost the immune system, specifically increasing the activity of natural killer cells, which are vital for detecting and controlling early signs of cancer. An empowered immune system is less likely to allow cancer cells to take root again, giving your body an extra layer of defense.
Stress Reduction and Mental Well-Being
While stress itself isn’t a direct cause of cancer recurrence, chronic stress can impair the immune system, making the body more vulnerable to illness, including cancer. Exercise releases endorphins, which not only alleviate stress but also enhance mental well-being. This mental boost can be particularly beneficial, as a positive mindset is correlated with better health outcomes.
Enhanced Detoxification
Exercise encourages better circulation and promotes the efficient removal of waste products, including potential carcinogens, from the body. Efficient detoxification processes can help minimize the time harmful substances spend in contact with body tissues, potentially reducing the risk of recurrence.
Blood Sugar Regulation
Insulin resistance has been linked to an increased risk of cancer recurrence. Physical activity improves insulin sensitivity, reducing circulating insulin levels and growth factors that can encourage cancer growth. A study in the “Journal of Applied Physiology” illustrated that even short-term exercise can improve insulin sensitivity in women, providing another avenue through which exercise may reduce the risk of cancer recurrence.
Hormonal Balance in Menopause
For women who have experienced hormonally-driven cancers like some forms of breast cancer, menopause can be a precarious time for recurrence. Exercise can help modulate the hormonal swings associated with menopause, potentially reducing risk. Some studies suggest that exercise can alter estrogen metabolism, producing more ‘good’ metabolites that are less likely to drive cancer.
Fat Reduction
Excessive body fat has been associated with an increased risk of several types of cancer, including breast, endometrial, and ovarian cancers. Exercise helps in weight management, which may lower certain hormones like estrogen produced by fat cells, thereby reducing the risk of recurrence.

In summary, exercise is not a one-trick pony for reducing women’s risk of cancer recurrence. Its multi-systemic beneficial effects influence everything from hormones to mental health. This comprehensive impact on well-being makes exercise a critical tool in the toolbox of cancer prevention and recurrence risk reduction.
What Kind of Exercise Should You Do?
Now, I know what you might think: “What kind of exercise should I do?” The American Cancer Society recommends at least 150 minutes of moderate exercise weekly. This can include walking, swimming, or even cycling. Weight training should also be part of the routine, focusing on major muscle groups like the chest, back, and legs.
Example Routine
Week 1-2: Building the Foundation
- Monday: a 20-minute brisk walk
- Wednesday: 15-minute swim
- Friday: 20-minute cycle on a stationary bike
Week 3-4: Adding Strength
- Monday: 20-minute brisk walk + 10 minutes of light weights (arms)
- Wednesday: 20-minute swim + 10 minutes of light weights (legs)
- Friday: 20-minute cycle + 10 minutes of light weights (chest and back)
Gradually, you can increase the time and intensity as you feel more comfortable.
Precautions and Getting Started
Of course, consulting with your healthcare team before beginning any exercise program is essential, especially if you’re recovering from cancer treatment. They can help you tailor a program that suits your needs and limitations.
Also, consider working with a certified fitness instructor specializing in cancer recovery. They can guide you in performing exercises safely, minimizing risks, and maximizing benefits.
When to Begin an Exercise Routine After Treatment
Timing is key. A question lingers in many women who have recently completed cancer treatment: “When can I start exercising again?” The answer varies from person to person and largely depends on your health condition, type of cancer, and the treatment you received.
Generally speaking, it’s advisable to consult with your healthcare team for a tailored plan that works for you. Some women might find that they can start a light exercise routine soon after treatment, while others may need to wait a bit longer. The critical thing is to listen to your body and seek professional guidance.
A groundbreaking study published in the “Journal of Clinical Oncology” found that starting a structured exercise program one week after completing chemotherapy improved physical fitness and quality of life for women with early-stage breast cancer. So, the sooner you can safely begin exercising, the better it may be for your overall well-being.
Should You Exercise During Treatment?
You might be surprised to learn that exercise during treatment is possible and often encouraged! However, the type, duration, and intensity of the exercise you can do will likely differ from what you may have done before your diagnosis.

Several studies advocate the benefits of exercise even during treatment phases. For example, a 2020 study published in the “Cancer” journal found that aerobic exercise during chemotherapy improved cardiorespiratory fitness, alleviated fatigue, and enhanced overall well-being in women undergoing treatment for breast cancer.
Exercise during and after cancer treatment is not about setting records or achieving personal bests. It’s about taking manageable steps toward enhancing your quality of life and reducing the risk of cancer recurrence in the long run.
Guidelines for Exercise During Treatment
- Consult Your Healthcare Team. Before lacing up those sneakers, discuss the exercise appropriate for you during treatment with your oncologist or healthcare team.
- Start Slow. This is not the time to train for a marathon. Begin with gentle activities like walking or light yoga that don’t put undue stress on your body.
- Monitor How You Feel. Stop exercising and consult your healthcare team if you experience excessive fatigue, dizziness, or other unusual symptoms.
Real-Life Example: Emily’s Story
Take Emily, for instance. She was diagnosed with ovarian cancer at 38 and underwent a rigorous chemotherapy regimen. Under her doctor’s guidance, Emily started with 10-minute gentle walks around her neighborhood. Gradually, she included some light stretching and yoga poses. During her treatment, these activities significantly improved her mood, reduced her fatigue, and even helped her tolerate the chemotherapy better.
Don’t Go It Alone
Having a support system is invaluable in this journey. Whether it’s family, friends, or a dedicated fitness group, having people to share in your exercise routine can make it more enjoyable and hold you accountable.
For instance, Mary, a 45-year-old breast cancer survivor, joined a local swim group for women recovering from cancer. Not only did she get regular exercise, but she also found a community that understood her unique needs and challenges. She told me that her weekly swim sessions became something she looked forward to, and she felt physically and emotionally stronger because of it.
The Big Picture
Exercise is more than just a preventive tool. It’s a form of empowerment for women to reclaim their bodies and lives after the life-altering cancer experience. As women, we must take charge of our health; exercise allows us to do just that.
So, if you’re a woman who has battled cancer, don’t underestimate the power of exercise in reducing the risk of recurrence. It may be one of the most important steps towards long-lasting health and healing.
Exercise can be a transformative tool for women navigating the labyrinthine world of cancer recovery. By taking a proactive approach to your health, consulting your healthcare team, and adopting a carefully planned exercise routine, you can make literal and metaphorical strides in reducing the risk of cancer recurrence.
Remember, the journey to recovery is your own, but you’re never alone. Whether you’re a survivor, going through treatment, or supporting someone who is, exercise can offer a path to healing, a path worth walking.